Seared Lemon Pepper Fish
- 15 Minutes Prep 30 Minutes Total
- 4 Servings
- 320 Calories per Serving
Ingredient List
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 2 eggs, beaten
- 1 cup from 1 box Progresso™ Lemon Pepper Panko Crispy Bread Crumbs
- 4 halibut or cod fillets (4 oz each)
- 2 tablespoons vegetable oil
- 1/2 lemon, cut into 4 wedges
- Fresh Italian (flat-leaf) parsley, if desired
Preparation
- Heat oven to 400°F. Mix flour and salt in shallow dish. Place eggs in another shallow dish. Place bread crumbs in third shallow dish. Dip each fillet into flour mixture, then into eggs and finally, dredge on both sides in bread crumbs, shaking off excess.
- In 12-inch ovenproof skillet, heat oil over medium-high heat. Add fillets; cook 2 to 3 minutes or until fillets release easily from pan. Turn fillets over. Place skillet in oven.
- Bake 8 to 12 minutes or until fillets flake easily with fork. Garnish with lemon wedges and parsley.
Tips
- For best results, ask your fishmonger for fillets of even thickness.
- Try serving with this delicious garlic aioli. In small bowl, mix 1/2 cup mayonnaise, 1 clove finely chopped garlic and 1 teaspoon fresh lemon juice.
Nutrition Information
Daily Values (Amount per serving)
Total Fat 12g 18%, Saturated Fat 2g 11%, Cholesterol 145mg 49%, Sodium 650mg 27%, Potassium 520mg 15%, Total Carbohydrate 27g 9%, Dietary Fiber 1g 4%, Vitamin A 4%, Vitamin C 4%, Calcium 2%, Iron 6%, Vitamin D 60%, Vitamin E 8%, Thiamin 8%, Riboflavin 10%, Niacin 35%, Vitamin B6 30%, Folic Acid 8%, Vitamin B12 25%, Pantothenic Acid 8%, Phosphorus 30%, Magnesium 8%, Zinc 4%, Selenium 90%, Copper 2%, Manganese 4%
Other Nutrients and Exchanges (Amount per serving)
Calories 320, Calories from Fat 110, Trans Fat 0g, Monounsaturated Fat 3g, Polyunsaturated Fat 4 1/2g, Soluble Fiber 0g, Insoluble Fiber 0g, Sugars 0g, Protein 26g, Beta-Carotene 0%, Omega-3 1/2g, Carbohydrate Choice 2, Starch 1, Fruit 0, Other Carbohydrate 1, Skim Milk 0, Low-Fat Milk 0, Milk 0, Vegetable 0, Very Lean Meat 3, Lean Meat 0, Medium-Fat Meat 0, High-Fat Meat 0, Fat 2, Fruits 0c, Vegetables 0c, Grains 0oz-eq, Meat & Beans 4oz-eq, Dairy 0c, Fats & Oils 2tsp
